Complete 10 Week No-Gym Workout Program for Women

No-Gym workout goes for those women who don’t have or think they don’t have time to spend an hour and a half into the gym.

I want to tell you that I understand you, but now you don’t have an excuse anymore.

The workout program you’ve been waiting for is here.

And do you know what the best thing about it is? – We won’t charge you anything for it.

It’s completely free, and you will be able to get your body fit in 10 weeks.

But, you have to work for it.

It’s a routine you need to perform from Monday to Friday.

Saturday and Sunday are scheduled for rest, but I would recommend you doing yoga because it will be good for your body and health.

Complete 10 Week No-Gym Workout Program for Women
Diary of a Fit Mommy

Let me prepare you for what comes next. You need to have the right mind before you start with this fantastic no-gym workout program.

First of all, you need to water-ise yourself. Drink plenty of water. 2-3 liters per day is enough to relieve your body from toxins and help the “getting fit” process.

Fruit infused waters are the best.

Start balancing your meals. Focus on enough proteins, carbs, and fat. That’s the primary focus. Keep your calorie intake on the superior level, and you are ready to go.

Now when your mind is on the same page with your workout, let’s start with the program.


  • 20 Squats
  • 15-Second Plank
  • 25 Crunches
  • 35 Jumping Jacks
  • 15 Lunges
  • 25-Second Wall Sit
  • 10 Sit Ups
  • 10 Butt Kicks
  • 5 Push Ups


  • 10 Squats
  • 30-Second Plank
  • 25 Crunches
  • 10 Jumping Jacks
  • 25 Lunges
  • 45-Second Wall Sit
  • 35 Sit Ups
  • 20 Butt Kicks
  • 10 Push Ups


  • 15 Squats
  • 40-Second Plank
  • 30 Crunches
  • 50 Jumping Jacks
  • 25 Lunges
  • 35-Second Wall Sit
  • 30 Sit Ups
  • 25 Butt Kicks
  • 10 Push Ups


  • 35 Squats
  • 30-Second Plank
  • 20 Crunches
  • 25 Jumping Jacks
  • 15 Lunges
  • 60-Second Wall Sit
  • 55 Sit Ups
  • 35 Butt Kicks
  • 20 Push Ups


  • 25 Squats
  • 60-Second Plank
  • 30 Crunches
  • 55 Jumping Jacks
  • 60 Lunges
  • 45-Second Wall Sit
  • 40 Sit Ups
  • 50 But Kicks
  • 30 Push Ups


  • Yoga or Rest


  • 30 Minutes Meditation or Rest

Do you think you can commit to this?

I want the comments section to be fulfilled with all of you who are going to perform this fantastic no-gym workout program.

Don’t forget to share this with all your friends. They’ll need it!


Natural Healthy Team
Health Team Advisor


Leave a Reply
  1. This is my third week, I do the routine twice each night. I’m also on a low calorie diet but I’m shedding the kilos and I think this is helping build tone where the fat is disappearing from. So easy to follow and I love it.

    • Hi Keisha, thanks for the comment.

      The complete workout is not as easy as it looks. It requires great effort and will get you sweating right away. You are right. Once you get the synchronization, you are going to feel and look awesome!

  2. I am loving this so far! Leaves me sweating and sore and takes up so little time, i have no problem fitting it into my daily routine. Cant wait to see what my progress looks like after a few weeks!

    • Wonderful Rachel.

      I’m really glad that you love it! The soreness means that your body is responding well to these exercises. I can’t wait to see your progress, as well!

    • Hello Ashley,

      That’s your choice. The minimum is one set with small to no pause between them. However, if you feel you can do another round, go for it!

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